3 Quick Postpartum Stretches to help Digestion

Feeling bloated or suffering from constipation? Here are three stretches for you postpartum that can help with digestion.

There are a number of postpartum body changes you may experience and these changes are typically due to uterine contractions, pelvic floor issues, and changing hormones. These could include bowel problems, hemorrhoids, constipation, fecal incontinence, and diarrhea.   

Speak to your doctor about treatments but they can include laxatives, stool softeners, and pelvic floor therapy.  To avoid digestive issues after pregnancy, make sure you're drinking plenty of water and getting lots of sleep.

Eating healthy foods is also essential. If your digestive issues persist past six weeks postpartum, you may have a problem with your pelvic floor.

Watch the video to learn how to properly perform these stretches and start feeling better today!

Postpartum Digestion

This is the 5-minute express version that still includes:
1. Extended Puppy Pose (Uttana Shishosana)
2. Knees to Chest Pose (Apanasana)
3. Supine Spinal Twist (Supta Matsyendrasana)

First watch our full length video on YouTube explaining more about it and then return here to keep this in your daily exercise routine.

Check out my Postpartum Care, Recovery and complete Fitness Program

3 Quick Stretches to Help with Digestion Postpartum – Express Version
00:00 Video Begins
00:13 Puppy Pose
01:18 Supine Knees to Chest
02:10 Supine Twist
03:50 Hip Circles
04:35 How these stretches help to relax your nervous system
05:15 Video Ends

Top 5 To Do's of Postpartum Exercise
Your body is amazing, you just gave birth to a beautiful baby (or babies) and now you must also dedicate time to looking after you! When ready, you should start to incorporate a postpartum exercise routine into your busy weekly schedule.

Check out this post on Exercise After A C-Section 

1. Never push through pain.
2. Focus on your pelvic floor exercises regardless of your delivery mode (vaginal / c-section).
3. Focus on what you can achieve - smaller, more frequent workouts (5 minutes counts!)
4. Relax and Breathe.
5. Enjoy and have fun, it's a beautiful time to bond with your baby!

How to Make Exercise after Childbirth a Habit
If you want to exercise after childbirth, but are having difficulty staying committed to your weekly postpartum fitness plan, then this post will hopefully help you stay on track.

When you have a habit of exercising then you do it without a real lot of thought. It is a part of your daily routine just as going to work, having lunch and picking up the kids after school.

Exercise after Childbirth

You don't your volume until you are at a point so that your exercise session is where you are consistently improving your fitness levels in the given time available.

Here are some tips to help you get to that point where exercise is a habit and a part of your daily schedule.

Choose an Activity You Enjoy!
If you enjoy exercising then it is more likely that you will go back for more. Some people like running and some don't. Some like swimming and others don't. So it is not for me to tell you which mode of exercise to choose (as long as it is safe) but for you to find that out for yourself so that you will enjoy it.

Remember that not all modes of exercise bring about the same results so choose one that meets your requirements in terms of calories burned, level of difficulty, muscle groups worked and duration required to bring about desired results.

Time of Exercise
The best time to exercise is in the morning. If you get your exercise session completed in the morning then you will be more motivated, alert and energised for the rest of the day as when we exercise endorphins are released that make us feel happy.

You will also start the day off positively and will know that you have achieved one of your daily goals before you get into work. If you don't exercise early then you will be more likely to put it off all together as the day progresses and the demands of work and home life take over your thoughts.

Make Exercise a Priority

With all the health benefits associated with exercise you should have it at the top of your list. This way you will put it above the less important tasks. If you have a long day ahead of you then you can plan little bouts of exercise throughout the day.

For example; take the stairs instead of the elevator, or go out for a walk at lunch or take a ten minute break from working to use an elastic exercise band. There are many options when it comes to exercising during the day so ask your personal trainer at your gym for some other exercises you can do at work.